Hard Core Abs!

Intro

This Core/Abs Session is designed to be a powerful finisher to any workout, targeting the muscles of the abdomen, obliques, and lower back for a stronger, more stable core. Whether you’re a beginner or at an intermediate fitness level, this routine offers exercises with varying intensities and modifications, using equipment like the ab roller and Bosu ball alongside effective bodyweight movements. The session includes a short mobility-focused warm-up to prepare the body, followed by a 10-minute core workout that will challenge your stability, endurance, and strength. Afterward, a cool-down with stretches helps promote flexibility and recovery. Whether you’re looking to build core strength or finish your workout with a solid challenge, this session is a great addition to your routine.

Safety

Before beginning this Core/Abs Session, it’s important to prioritize safety to prevent injury and ensure you’re performing exercises with proper technique. Here are some key safety guidelines:

1. Proper Form: Always maintain good posture throughout the workout. Avoid arching your lower back, especially during exercises like the plank, ab roller rollouts, and leg raises. Engaging your core and keeping your body aligned will help protect your back and neck.

2. Control Your Movements: Perform all exercises with controlled, deliberate movements, especially when using equipment like the ab roller. Rushing through exercises can lead to improper form and increase the risk of injury.

3. Listen to Your Body: If you feel any sharp pain or discomfort, stop immediately. It’s normal to feel muscle fatigue, but you should never experience pain, especially in the lower back or joints. Always modify exercises if needed to suit your current fitness level.

4. Breathing: Don’t hold your breath during exercises. Proper breathing helps activate the core muscles and supports your movements. Exhale during the effort phase (e.g., when lifting your legs or performing a crunch) and inhale during the return phase.

5. Equipment Use: If you’re using equipment like the Bosu ball or ab roller, ensure the equipment is stable and in good condition. When using the Bosu ball, always be cautious of your balance and ensure the ball is on a flat, non-slippery surface.

6. Progress at Your Own Pace: If you’re a beginner, start with modified versions of exercises and focus on building strength gradually. Intermediate participants can increase the intensity, duration, or add equipment for a more challenging workout.

By following these safety guidelines, you’ll maximize the effectiveness of your workout while minimizing the risk of injury.

NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.

Mobility-Focused Warm-Up (5 Minutes)

Start by preparing the body to engage the core. Focus on mobility, flexibility, and warming up the abs, hips, and lower back.

1. Cat-Cow Stretch (1 minute)

• Start on all fours with hands under shoulders and knees under hips.
• Inhale, arch your back, drop your belly toward the floor (cow).
• Exhale, round your back, tuck your chin to your chest (cat).
• Repeat for 1 minute to mobilize the spine.

2. Pelvic Tilts (1 minute)

• Lie on your back with knees bent and feet flat on the floor.
• Tighten your core and press your lower back into the floor, tilting your pelvis.
• Relax and repeat for 1 minute to activate the lower abs.

3. Standing Side Bends (1 minute)

• Stand tall with feet hip-width apart.
• Raise one arm overhead and gently lean to the opposite side.
• Return to the center and repeat on the other side.
• Perform for 1 minute, activating the obliques.

4. Leg Swings (1 minute)

• Hold onto a wall or support, then swing one leg forward and backward for 30 seconds.
• Switch to the other leg and repeat.
• This helps activate the hip flexors and prepares the lower body.

5. Torso Twists (1 minute)

• Stand with feet shoulder-width apart and a slight bend in the knees.
• Rotate your torso left to right, keeping the hips facing forward.
• Continue for 1 minute to engage the entire core.

Core/Abs Workout (10 minutes)

The core workout will include a series of exercises targeting different aspects of the core. Both beginner and intermediate variations are provided for each exercise.

1. Plank (60 seconds)

Beginner:

• Hold a plank on your knees instead of your toes.
• Keep the core engaged, but focus on maintaining proper alignment with a straight back.

Intermediate:

• Hold a full plank position on your toes, keeping your body in a straight line from head to heels.
• Engage your core and squeeze your glutes.

2. Ab Roller Rollouts (30 seconds)

Beginner:

• Use the ab roller from a kneeling position.
• Roll the wheel out slowly as far as you can while maintaining control, then return to the starting position.
• Keep the core tight to prevent your lower back from sagging.

Intermediate:

• Use the ab roller from a kneeling position.
• Raise 1 knee, avoid rocking side to side by squeezing the core.
• Roll out as far as your mobility allows, keeping your back straight and core engaged.

3. Bicycle Crunches (60 seconds)

Beginner:

• Perform the bicycle crunch slowly, alternating bringing one elbow to the opposite knee, keeping the other leg extended.
• Focus on controlled movement and form rather than speed.

Intermediate:

• Increase the speed and range of motion, aiming to fully extend your legs as you twist your torso and bring the opposite elbow to knee.

4. Bosu Ball Crunches (30-45 seconds)

Beginner:

• Sit on the Bosu ball with your feet flat on the floor, knees bent.
• Perform a basic crunch by lifting your upper back off the ball.
• Keep the movement controlled and avoid pulling on your neck.

Intermediate:

• Perform the crunch with legs lifted, keeping your feet off the floor, adding more core engagement.

5. Dead Bug (60 seconds)

Beginner:

• Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees.
• Slowly lower your right arm and left leg to the floor, then return to the starting position and switch sides.
• Focus on keeping the lower back pressed into the floor.

Intermediate:

• Lower both arms and legs simultaneously, ensuring the core stays engaged and the lower back doesn’t arch off the ground.

6. Russian Twists (45 seconds)

Beginner:

• Sit on the floor with your knees bent and feet flat. Lean back slightly to engage the core.
• Slowly twist your torso side to side, tapping the floor beside your hips.

Intermediate:

• Perform the Russian twists with feet elevated off the ground and add a weight or medicine ball for more challenge.

7. Side Plank (30 seconds per side)

Beginner:

• Hold the side plank position with your knees bent and your body in a straight line from shoulders to knees.
• Focus on lifting your hips towards the ceiling.

Intermediate:

• Hold the side plank on your toes, keeping your body in a straight line from head to heels.

8. Leg Raises (60 seconds)

Beginner:

• Lie on your back with hands under your hips for support.
• Slowly raise your legs to 90 degrees, then lower them back down, stopping just before your feet touch the floor.
• Focus on engaging the lower abs.

Intermediate:

• Perform the leg raises without using your hands for support, adding control to prevent your lower back from arching.

Cool Down / Stretch 

After completing the core workout, it’s essential to stretch and cool down the muscles to promote flexibility and prevent tightness.

1. Child’s Pose (1 minute)

• Kneel with your big toes together, knees wide apart. Sit back on your heels and extend your arms forward.
• Hold and breathe deeply to relax your back and hips.

2. Seated Forward Fold (1 minute)

• Sit on the floor with your legs extended straight in front of you.
• Reach for your toes, keeping your back straight. Feel the stretch along your hamstrings and lower back.

3. Cobra Stretch (1 minute)

• Lie face down, and place your hands under your shoulders.
• Push up, lifting your chest off the floor while keeping your hips on the ground.
• Stretch the lower back and abs.

4. Torso Twist (1 minute)

• Sit with your legs crossed or extended. Place your right hand behind you and twist your torso to the right.
• Hold the stretch, then repeat on the left side to stretch the spine and oblique.

5. Hip Flexor Stretch (1 minute)

• Step one foot forward into a lunge position, keeping the back knee on the ground.
• Press your hips forward to stretch the hip flexor and quads.

Conclusion

This workout is a comprehensive core/abs finisher that effectively targets the entire core, including the abs, obliques, and lower back. The combination of bodyweight exercises and equipment like the ab roller and Bosu ball provides variety to challenge your core in different ways.

• Beginners can focus on slow, controlled movements and proper form.
• Intermediate participants can increase intensity, duration, or add equipment for added difficulty.

The mobility-focused warm-up ensures the muscles are primed and ready to activate, and the cool down stretches help improve flexibility and reduce tightness.

This workout can be performed 2-3 times per week, depending on the individual’s fitness level and recovery time.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.